Potassium-rich foods are especially important for preventing muscle weakness and cramps during intense physical exercise. In addition, eating foods rich in potassium is a way of complementing treatment for hypertension because it helps to regulate blood pressure, increasing urinary sodium excretion.
Potassium is found mainly in plant foods such as fruits and vegetables and the adequate amount of potassium intake for adults is 4700 mg per day, which is easily achieved through food.
Potassium-rich foods
The following table indicates the foods that have the highest amount of potassium:
| Foods | Amount of potassium (100 g) | Foods | Amount of potassium (100 g) |
| Pistachio | 109 mg | Chestnut of Pará | 600 mg |
| Cooked beet leaves | 908 mg | Skimmed milk | 166 mg |
| Prune | 745 mg | Sardine | 397 mg |
| Steamed seafood | 628 mg | Whole milk | 152 mg |
| Avocado | 602 mg | Lentil | 365 mg |
| Low-fat yogurt | 234 mg | Black bean | 355 mg |
| Almonds | 687 mg | Papaya | 258 mg |
| Tomato juice | 220 mg | Peas | 355 mg |
| Roasted potatoes with peel | 418 mg | Cashew nut | 530 mg |
| Orange juice | 195 mg | Grape juice | 132 mg |
| Cooked chard | 114 mg | Cooked beef | 323 mg |
| Banana | 396 mg | Mashed potatoes | 303 mg |
| Pumpkin seed | 802 mg | Brewer's yeast | 1888 mg |
| Tin tomato sauce | 370 mg | Nuts | 502 mg |
| Peanut | 630 mg | Hazelnut | 442 mg |
| Cooked fish | 380-450 mg | Chicken meat | 263 mg |
| Cooked cow liver | 364 mg | Turkey meat | 262 mg |
|
Artichoke |
354 mg | Lamb | 298 mg |
| Pass grape | 758 mg | Grape | 185 mg |
| Beet | 305 mg | Strawberry | 168 mg |
| Pumpkin | 205 mg | Kiwi | 332 mg |
| Brussels sprouts | 320 mg | Raw carrot | 323 mg |
| Sunflower seeds | 320 mg | Celery | 284 mg |
| Wait | 125 mg | Damascus | 296 mg |
| Tomato | 223 mg | Peach | 194 mg |
| Watermelon | 116 mg | Tofu | 121 mg |
| Wheat germ | 958 mg | Coconut | 334 mg |
| Cottage cheese | 384 mg | Blackberries | 196 mg |
| Oatmeal flour | 56 mg | Cooked chicken liver | 140 mg |
How to decrease potassium in foods
To decrease the potassium in foods, the following steps should be followed:
- Peel and cut the food into thin slices and then rinse; Place the food in a pan almost full of water and soak for 2 hours; Drain, rinse and drain the food again (this procedure can be repeated 2 to 3 times); Refill the pan with water and let the food cook; Once cooked, drain the food and throw the water out.
This method is also recommended for people who have kidney problems and who are on hemodialysis or peritoneal dialysis, as in these situations potassium is normally high in the blood. This way, these people can consume these foods rich in potassium, but avoiding their excess and high concentrations in the blood.
If you do not want to cook the food, you can prepare a larger quantity and store it in the refrigerator freezer until you need it. Check out an example menu of a low potassium diet.
Recommended daily amount of potassium
The amount of potassium that must be taken in a day varies according to age, as shown in the following table:
| Amount of potassium per day | |
| Newborns and children | |
| 0 to 6 months | 0.4 g |
| 7 to 12 months | 0.7 g |
| 1 to 3 years | 3.0 g |
| 4 to 8 years | 3.8 g |
| Men and women | |
| 9 to 13 years | 4.5 g |
| > 14 years | 4.7 g |
The lack of potassium technically called hypokalemia can lead to loss of appetite, cramps, muscle paralysis or confusion. This situation can happen in case of vomiting, diarrhea, when diuretics are used or with the regular intake of some medications for high blood pressure. Although less common, it can also happen in athletes who sweat a lot.
Excess potassium is also rare but it can happen mainly when using some medications for hypertension, which can cause arrhythmias.
See more about blood potassium excess and deficiency.
